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New Zealand has a long history with kumara, when first brought here in the 1850s. With a great source of anti-oxidants, dietary fibre, vitamin C, and beta-carotene, what’s not to like. It’s naturally sweet taste lends itself to many dishes, and this one makes it the hero. Raeward Fresh has all the ingredients you need to create this dish.

Spinach and Feta Kumara Quiche

Ingredients

2 Small orange kumara

2 cloves garlic

2 Small onions

6 eggs

4 handfuls baby spinach

100g feta

1 tablespoon olive

200g chicken breast (optional)

Directions

1.

Preheat oven to 180 degrees C.

2.

Grease a large quiche dish with olive oil. Scrub the kumara and then chop into 3mm thick slices and layer into a large quiche dish until there are no spaces showing (the bottom layer can be quite thick). Drizzle with olive oil and season, then bake for 10 minutes until kumara are slightly softened.

3.

Dice the onions and garlic and place in a large bowl. Whisk the eggs and add to the bowl along with the baby spinach and crumbled feta.

4.

If including the chicken, chop into 1 cm square chunks, season and pan fry in a small amount of olive oil until coloured but not cooked though, then add to the egg mixture.

5.

Take the kumara out of the oven and pour the egg and spinach mixture on top. Put back into the oven and cook for a further 40 minutes or until a knife inserted into the middle comes out clean. Slice and serve warm. It can also be enjoyed with a green side salad.

Another classic winter vegetable is parsnip, and with its sweet and nutty flavour it deserves more than simply roasting. Parsnips are a part of the carrot family, and provide us with a wide range of nutrients that include potassium, vitamin C and fibre, therefore a perfect reason to add more variety to your diet. Find all the ingredients for this recipe in store at Raeward fresh!

Directions

1.

Thinly slice the red onion and apple into long strips. In a thick bottomed pan heat the oil over a medium heat, and add the onion and apple. Cook, stirring, until the onions are soft.

2.

Thinly slice the red cabbage and add to the onion and apple mix, along with the vinegar, honey and water, and season. Bring to the boil and reduce to simmer until the cabbage is tender, roughly 20 minutes.

3.

Grate the parsnips and place in a bowl along with the grated haloumi and eggs. Season and thoroughly mix together.

4.

Heat the oil in a pan. Divide the parsnip mix into eight equal portions. Using your hands squeeze the rostis together and immediately place on the heat. Cook for 10 minutes on a low heat, then turn over and cook for a further ten minutes until both sides are golden.

5.

Whilst the rostis are cooking, heat a pan to high, drizzle the pork with the red wine vinegar and olive oil and season, cook on high for 4 minutes on each side.

Winter is definitely here, which also signals the arrival of different seasonal vegetables. It is always best to seek variety in our diets, and yams are a good one to snap up whilst we have the chance. They are from the tuber family and add a good crunch and sweetness to any meal. Try this delicious wintery roasted salad when you’re looking for a meat free meal and still want something hearty. Find all the ingredients for this delicious salad at Raeward Fresh!

Directions

Heat the oven to 180 degrees C and put a saucepan full of water on to boil for the eggs.

2.

Place the buckwheat and water in a large saucepan, cover and bring to the boil. Simmer for about 15-20 minutes until just tender.

3.

Once the buckwheat is cooked, zest and juice the orange, then add along with the vinegar and oil to the buckwheat, season, cover, and set aside.

4.

Meanwhile, slice the yams diagonally about an inch thick, drizzle with oil and place on an oven tray lined with baking paper. Scrub the kumara, but leave the skin on, then cut into similar sized pieces and place in another lined tray along with the sliced onion. Place both trays in the oven.

5.

Bake the yams for 15 mins, then coat with the honey, and return to the oven for a further five minutes. Remove both trays of vegetables once cooked through.

6.

Whilst the buckwheat and vegetables are cooking, put the eggs in the pan of boiling water and cook for ten minutes until they are hard boiled. Remove the eggs from the pan, cool them in a bowl of cold water and remove the shells.

7.

Once all the elements are ready, assemble by tossing the rocket, chopped mint and vegetables through the buckwheat. Slice the eggs into long quarters and arrange on top.

Kumara is a good source of vitamin C and if you choose orange you will be getting even more natural antioxidants. Cooking it in a small amount of oil helps the absorption of the fat-soluble antioxidants, and keeping the skin on the vegetables allows extra fibre in the meal. This is a great alternative to pumpkin soup if you are looking for a change as the winter months approach. To pick up all the ingredients for this heartwarming soup head in store to Raeward Fresh.

Directions

Scrub the kumara and remove any dark bits (no need to peel), chop up the kumara into cubes about a centimetre thick. Cut the carrot into slightly smaller sizes.

2.

Rough chop the onion and fry off in a large saucepan until translucent. Crush and add the garlic and continue to cook for a further 2 minutes, taking care not to colour the garlic.

3.

Grate the ginger (skin can stay on) and add to the onion mix along with the curry powder, cumin and nutmeg, and stir through for a further 2 minutes. If the spices begin to stick to the bottom of the pan add a little water.

4.

Add both the kumara and carrot to the pan, stirring through.

5.

Continue to stir the vegetables for a further minute to completely coat them with the spices.

6.

Add the vegetable stock, cover to bring to the boil, then bring the heat down so that it can simmer for about 15 minutes, or until the kumara and carrots have softened.

7.

Whilst the soup is cooking, toss the seeds in a non-stick pan over a high heat to warm through. Add the soy sauce and stir through to coat the seeds so that the soy sauce is fully reduced from the pan and onto the seeds.

8.

Puree the soup using a stick blender (or normal blender), adding the milk to thin it to your preferred consistency.

9.

Season with salt and pepper.

10.

Ladle the soup into serving dishes, sprinkle with the seeds and some rough chopped coriander, a drizzle of yoghurt, and serve with wholegrain bread.

Mushrooms are not technically a vegetable, they are actually a fungi. They are also a great source of nutrients and add flavour to any dish. This recipe is a goodie for the kids as there are plenty of vegetables in these delicious and juicy patties, and it makes a ‘fast food’ into a good wholesome dinner. Raeward Fresh has all the ingredients you need to make this weeks meal inspiration.

Brussel sprouts are named after the Belgium city of Brussels where they were widely cultivated. They have had a bad rap in the past due to old fashion cooking methods, but with a bit of imagination they can be a lovely addition to any dinner meal. They are a great in-season veggie option. Pop in to Raeward fresh to find all the ingredients to make this delicious meal!

Directions

Trim all visible fat off the lamb. For the marinade, mix together the juice and zest of the orange with the cinnamon and honey, then pour over the lamb and set aside.

2.

Put a large pot of water on the stove to boil.

3.

Clean the Brussel sprouts and remove any damaged outer leaves. Cut them in half and then finely slice each one.

4.

Grate the apples (skin still on), thinly slice the spring onions, cut the feta into cubes, and then add to the shredded Brussel sprout mix. Sprinkle over the cranberry seed mix and stir.

5.

Put the couscous in the boiling water, simmer for 7-8 minutes or until cooked. Drain and fluff up with a fork. Add the freshly chopped mint, the olive oil, and season to taste.

6.

Heat a thick based frying pan and add the lamb, without the marinade. Allow to brown on all sides for a couple of minutes, then pour over the marinade. Cook for a further 3 minutes, then take the lamb off the heat and rest for a further two minutes, keeping the marinade in the pan to reduce by half. Slice the lamb into strips just before serving.

7.

To serve, place the lamb slices on top of the couscous and cover with the reduced marinade, then help yourselves to the Brussel sprout slaw.

This week Raeward Fresh is bringing you the freshest seasonal ingredients to help make this delicious salad. This is a great way to get one of your 5+ a day fruits into your evening meal. The pear gives this salad a crunchy sweetness, and along with the walnuts, bulghur wheat and the lean pork, this dish is a great combination of healthy carbohydrates, protein and fats. Go in store to find the ingredients!

This week Raeward Fresh is bringing you the freshest seasonal ingredients to help make this delicious Mexican recipe. Spinach is a great additive to any dish. It is quick and easy to use, and full of nutrients like vitamin C, iron and fibre. This is a quick and easy meal, full of protein and Mexican inspired flavours. Consider this a healthier version of nachos. Go in store to find the ingredients!

Directions

1.

Finely mince the garlic, and wash and roughly chop the spinach.

2.

In a large non-stick pan add a drizzle of oil and cook the garlic for 1-2 minutes, then stir in the chicken stock, quinoa, chopped spinach, tomatoes, black beans, smoked paprika, cumin, and coriander powder. Bring the mixture to a boil, then cover and simmer for approximately 15 minutes. Take the lid off and cook for a remaining 5 minutes or until the quinoa is cooked.

3.

While the quinoa mixture is cooking, dice the onion and chop the chicken into 2cm cubes.

4.

In a separate pan brown the onion in a drizzle of oil, then add the chicken. Once juices run clear the chicken is cooked.

5.

Once the quinoa mixture is cooked, stir the chicken, onion and jalapenos into the quinoa mix, and sprinkle over the fresh coriander.

6.

Season with salt and pepper to taste, then serve with some greek yoghurt and lemon wedges.

This week Raeward Fresh is bringing you the freshest seasonal ingredients to help make this delicious dinner recipe. Eating seasonally is a great way to get the freshest vegetables. Choosing a vegetable like green beans and basing your meal around it opens you up to new recipes, ideas, and flavours, as well as helping you get those ‘greens’ into your day. Go in store to find the ingredients!

This week Raeward Fresh is bringing you the freshest seasonal ingredients to help make this delicious dinner recipe. Capsicums are a great source of vitamin C and other antioxidants. They add a freshness to any dish, and teaming a vitamin C rich food with this iron rich dish of mince and beans is a great way to help you get your daily iron intake. Go in store to get the ingredients!

Parmesan Polenta

Directions

Chop the capsicums in half length-ways and remove the stem and the seeds. Place them on a baking tray lined with baking paper, cut side down, and place in the oven for 10 minutes.

3.

While the capsicums are cooking, dice the onion and grate the carrot and zucchini. In a non-stick pan heat a dash of olive oil and soften the onions and cumin seeds. Add the mince and cook until just browned. Add the beans, carrots, zucchini, smoked paprika and tomato paste, and mix well. Season to taste and remove from the heat.

4.

Fill the baked capsicums with the mince mixture, heaping it up over the edge of each capsicum half. Sprinkle with the ½ cup of grated parmesan and put back into the oven and grill for a further 5-10 minutes.

5.

While the capsicums are cooking, prepare the polenta.

6.

In a large saucepan add boiling water and the milk and bring to a simmer. Add the polenta in a steady stream whilst whisking.